‘There is no break-in period’: running experts offer five tips to finding the perfect shoe

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Choosing a pair of running trainers is a commitment-phobe’s worst nightmare.

Unlike a rotating collection of everyday shoes, a solid pair of running shoes should carry you through 300-plus miles. Experiencing a case of analysis paralysis? We recently tested 15 of the most popular women’s trainers on the market, from brands such as Hoka and Nike (I breathed a sigh of relief that my favorites made the cut).

While many factors influence the type of running shoe that works for your body, and it ultimately comes down to your own preferences, there are steps you can take to find the proper pair.

For advice, I turned to Dr Robert Maschi, a board-certified orthopedic clinical specialist of Drexel University’s Running Performance Research Center, and Michaela Khan, a PhD candidate researching running biomechanics at the University of British Columbia.

Keep it simple

“As a beginning runner, you don’t need to buy expensive ‘super shoes’ with carbon fiber plates,” Maschi advises. In fact, Kahn says that while a subset of advanced athletes can benefit from these models, which are designed to change the way you move, they can cause injuries or discomfort to runners.

Instead, Khan says that newbies should opt for a pair similar to the ones they use for walking.

Buy what feels comfortable out of the box

Certain footwear is notorious for its break-in period, but not so for running shoes. Maschi advises selecting an option that feels great from the start.

“There is no break-in period where they will feel better over time. Usually, the opposite occurs. If they don’t feel good from the start, they will likely feel worse over time,” he says.

Size is three-dimensional

Foot length isn’t the only measurement to consider. Kahn reminded me to pay attention to width, too. For example, our top women’s pick for treadmill running comes in medium, wide and extra-wide. “I see a lot of cramming a wider foot into very narrow shoes,” she said.

And don’t forget to check a shoe’s drop (the difference between the ​thickness of the midsole under the heel compared to under the ball of the foot). Maschi advises selecting a pair with a larger drop (about 8-10mm) if you’re a “rear foot striker”, and one between 0-8mm if you land on the middle or front. You can visit a running store, such as Fleet Feet or Road Runner Sports, for a foot scan to learn what drop is right for you.

Adjust according to your mileage

If your long runs are 10 miles or longer, try sizing up. According to Maschi, this “allows room in the front of the shoe for swelling to occur”, which is common for anyone running longer distances. “If the shoe is too small, it often leads to the dreaded black toenail situation,” he continued.

Read the story: I tested 15 pairs of women’s running shoes. These are the best in the US for roads and trails

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